The Center for Empowerment and Resilience LLC

The Center for Empowerment and Resilience LLC EMDR Certified Therapy Services in Frederick, MD

09/16/2025

🎉Tuesday Therapy Tip: Owner and EMDR Therapist, Sal Schittino breaks down how to be present in the here and now. Listen and feel free to share with someone you think might benefit from these tips.

When you start to feel racing thoughts, use this technique to calm your body and reset your focus. -By stopping what you...
09/12/2025

When you start to feel racing thoughts, use this technique to calm your body and reset your focus.

-By stopping what you are doing, you are interrupting your racing thought in order to return to the present.
-Notice your breathing; take a few slow deep breaths in and gently blow out slowly.
-Really observe your body; what is my body feeling? What emotions am I feeling?
-Mindfully think about how to respond and move forward. Narrow your focus and take one step at a time.

By taking this small pause in a busy day, you can calm your thoughts and return to the present. This will help to shift into a better frame of mind to keep moving throughout the day.

🎉 New blog post alert! This week, our therapist Chris Burgenson discusses the next steps after a loss, and how to shift ...
09/12/2025

🎉 New blog post alert! This week, our therapist Chris Burgenson discusses the next steps after a loss, and how to shift your perspective. Check it out here 👉 www.cercounseling.com/blog

Boundaries are not walls that shut people out, they simply decide who gets access to you. Healthy boundaries look like:-...
09/10/2025

Boundaries are not walls that shut people out, they simply decide who gets access to you.

Healthy boundaries look like:

-Saying “no” without guilt
-Taking time to rest without explaining
-Expressing when you need space
-Speaking up when you feel uncomfortable

Boundaries are set to protect you as an individual, but they also protect your relationships with others by showing vulnerability and having clear communication.

If you have trouble setting boundaries, start small by saying no to small requests. Plan and think about what you will say before answering the question so you’ll feel more confident. Be respectful but firm with your communication. Lastly, remember your why, the reason you are setting this boundary, which is likely to protect your energy and your mental health.

If this is an area you can use some extra help with, feel free to reach out to our office for an appointment with one of our therapists!

Sports performance tip: before practice or a big game, go through some mental rehearsals and visualize yourself performi...
09/08/2025

Sports performance tip: before practice or a big game, go through some mental rehearsals and visualize yourself performing at your best. Remember to be calm, focused and confident.

This activates the same pathways as physical training, which can almost give you a head start before the game begins.

Next time you feel those pre-game jitters, take 60 seconds to practice this and see if that makes a difference in your performance. You are priming your brain for success.

Healing can be thought of as “getting back to normal.” But healing is not about trying to go back to the old you, before...
09/05/2025

Healing can be thought of as “getting back to normal.” But healing is not about trying to go back to the old you, before the hurt, stress of trauma happened. It’s about becoming someone new, who is stronger and wiser.

When we go through hard moments, such as stress, trauma or burnout, it can be normal to want things to just go back to normal. But healing doesn’t change what happened, it shapes you into someone new.

The goal isn’t to erase the past; it’s about building a future where your memories do not control you. Keep taking small steps, you are moving forward with each step.

Trauma can feel like you are shoving painful memories into the back of the closet, you don’t see them every day, but the...
09/04/2025

Trauma can feel like you are shoving painful memories into the back of the closet, you don’t see them every day, but they are still there. EMDR (Eye Movement Desensitization and Reprocessing) helps you to pull them out, see them without panicking and put them back. You don’t erase what happened, but you organize it, so it doesn’t affect you like it used to.

EMDR helps your brain to not feel stuck, so that it can do what it’s designed to do, which is heal. During EMDR, you are full awake and in control, this is just a guided way to process memories using eye movements.

Often, people feel lighter and more present in everyday life afterwards. If you have any questions or are curious about learning more, feel free to reach out for a free 15-minute consultation!

09/02/2025

🎉Mental Health Tip: Our therapist Chris Burgenson explains how you are worth more than your performance in a game. Watch this video for some encouragement and share with an athlete this might benefit!

🎉𝗛𝗮𝗽𝗽𝘆 𝗕𝗶𝗿𝘁𝗵𝗱𝗮𝘆, 𝗦𝗮𝗹!🎉Today we’re celebrating our fearless leader, compassionate counselor and founder of The Center for...
08/31/2025

🎉𝗛𝗮𝗽𝗽𝘆 𝗕𝗶𝗿𝘁𝗵𝗱𝗮𝘆, 𝗦𝗮𝗹!🎉

Today we’re celebrating our fearless leader, compassionate counselor and founder of The Center for Empowerment and Resilience, Sal! Your passion for helping others, your dedication to your clients and the kindness you show is inspiring!

You lead with compassion, encourage growth and spread positivity daily. Here’s to another year of making a difference and changing lives!

Help us wish Sal a very happy birthday in the comments!

It’s normal to want to rush healing, but it’s more important to move at the pace that works best for you. Some days migh...
08/29/2025

It’s normal to want to rush healing, but it’s more important to move at the pace that works best for you. Some days might mean taking big steps forward, but other days might mean staying in the same spot. But that is still progress.

Even if your healing is slower than you would like, slow healing is still healing. Give yourself some grace and be proud of the work that you are putting in.

Don’t worry about what others might be doing, give yourself permission to move at the pace that is best for you. You are doing a great job and showing up for yourself every day, that is something to be proud of.

While therapy is helpful with trauma or crisis situations, it can also be helpful in the day to day while you are buildi...
08/27/2025

While therapy is helpful with trauma or crisis situations, it can also be helpful in the day to day while you are building the life you want.

Therapy could help with procrastination, overthinking, people pleasing and decision paralysis, which are all things we deal with daily.

Even small shifts, such as better sleep schedule, healthier habits, setting boundaries, creating routines, etc. can make such a big difference in your growth. You don’t have to wait for things to become unbearable before reaching out.

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1 West Church Street
Frederick, MD
21701

Opening Hours

Monday 9am - 6pm
Tuesday 9am - 6pm
Wednesday 9am - 6pm
Thursday 9am - 6pm
Friday 9am - 6pm

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